5.01.2016

The Leg Crusher

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

Here was a set we did on Friday April 26th to crush the legs:

- 1 minute vertical kick, last 15 seconds all out kick in streamline
- 100 kick @ 1:40 strong with board
- 2 x 25 @ :30 12 UW Dolph kicks blast then swim smooth
- 2 x 50 @ :55 - 10 seconds all out wall kick, flipturn, then swim the 50 mini/max (maximum speed with minimum number of strokes)
- 2 minutes vertical kick, last 30 seconds all out kick in streamline
- 200 kick @ 3:20 strong with board
- 4 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
- 4 x 50 @ :55 - same as the 50's above
- 3 minutes vertical kick - last 45 seconds all out kick in streamline
- 300 kick @ 5:00 strong with board
- 6 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
- 6 x 50 @ :55 - same as the 50's above
- 4 minutes vertical kick, last 1 minute all out kick in streamline
- 400 kick @ 6:40 strong with board
- 8 x 25 @ :30 12 UW Dolphin kicks blast then swim smooth
- 8 x 50 @ :55 - same as the 50's above
 

No comments:

Post a Comment